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Last week’s edition of Fresh Fridays was all about “good fats.” Fat is an important energy source and a vitally important component of a healthy diet. There are plenty of reasons to eat foods rich in “good” fats every day. Healthy fats slow digestion, giving the body time to absorb nutrients, keeping us feeling full after we eat them, and helping with weight loss. They can lower blood pressure, enhance the body’s immune system, and reduce inflammation and the risk of heart disease. For more information, visit the Fresh Fridays section of the Mediterranean Foods Alliance website. Eating fish several times a week can boost the healthy fats in your diet. Here’s a quick way to cook salmon, an especially rich source of beneficial omega-3 fatty acids. Serve with a green vegetable and rice or pasta. Grilled Salmon with Lemon Basil *serves 4* Ingredients

  • 1 teaspoon finely grated lemon zest
  • Juice of ½ lemon
  • 2 tablespoons finely chopped basil
  • 1 shallot, finely chopped
  • 2 tablespoons olive oil
  • Salt and freshly ground black pepper to taste
  • 4 (3-ounce) salmon fillets
  • 1 teaspoon coarse (sea or kosher) salt
  • Fresh cracked pepper
  • ¼ cup extra-virgin olive oil
  1. Combine the lemon zest and juice, basil, shallot and olive oil in a food processor and blend until smooth. Season with salt and pepper and set aside. Season the salmon fillets with the coarse salt and the cracked pepper and brush with the olive oil.
  2. Heat the grill to medium-high. Place the salmon on the grill and cook for several minutes, then turn and continue cooking until the fillets reach an internal temperature of 125 °F. Arrange the fillets on plates and add sauce to each.
Recipe courtesy of Kwik’Pak Yukon River Wild Salmon, adapted for the Mediterranean Foods Alliance

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